Honey Mustard Dip (Sneaky Beans!), Vegan and Gluten-Free

The best recipe for Honey Mustard Dip
honey mustard dip sneaky beans vegan gluten free best recipe

Kids love to dip their food!  Dips are a great way to entice children to eat fruits and vegetables.  Instead of giving them unhealthy cream based dips try this dip instead!

It contains a secret ingredient that’s so good for them…beans!

Not only are beans loaded with fiber and protein, they are a great source of iron which is often deficient in a child’s diet.  They are also a great source of phosphorus, magnesium and potassium….all important for those little growing bodies!

This dip paired nicely with oat bran pretzels and baby carrots however, it would make a great spread on a veggie or turkey sandwich!

honey mustard dip sneaky beans vegan gluten free best recipe

Honey Mustard Dip

The best recipe for Honey Mustard Dip
Course Kid food, Snack
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Total Time 5 minutes
Servings 4
Calories 138kcal
Cost $


  • 1 15 ounce can cannellini beans drained and rinsed
  • 3 tablespoons yellow mustard preferrable organic, gluten free
  • 3 tablespoons raw honey
  • 1/2 teaspoon garlic powder
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • Place all ingredients in a food processor and blend until creamy.


Children under the age of one should not have honey because it may contain spores of clostridium botulinum which causes botulism.
For more kid-approved recipes join me this Saturday at GLOW Yoga for a Toddler Nutrition Class 🙂
Go to www.beginwithinnutrition.com for more information 🙂


Calories: 138kcal | Carbohydrates: 31g | Protein: 7g | Fat: 0.4g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Trans Fat: 0.003g | Sodium: 368mg | Potassium: 30mg | Fiber: 6g | Sugar: 13g | Vitamin A: 8IU | Vitamin C: 0.1mg | Calcium: 76mg | Iron: 3mg
Cristina C. RD LDN

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